Do these exercises to get relief from the pain of cervical spondylitis.

By Samira Vishwas On Jun 28, 2026

Cervical Spondylitis: Nowadays, desk job and habit of sitting in front of computer or laptop for hours has made the problem of cervical spondylitis very common. Constantly sitting in a bad posture increases the pressure on the muscles of the neck and shoulders, which gradually leads to pain, stiffness and sometimes dizziness. If you are also troubled by this pain in the office, then you do not need to leave your work and go anywhere. You can get instant relief from this pain by doing some easy stretching exercises while sitting on your chair. So let us know.

1. Neck Rotation

This exercise is considered best to relieve neck stiffness. To do this exercise, sit straight on your chair. Now turn your neck slowly to the right side first and hold for a few seconds. Then slowly come to normal position and rotate the neck to the left. After this, bend the neck upwards and downwards. Repeat this cycle 5 to 10 times. Be careful not to rotate the neck rapidly or jerkily.

2. Shoulder Roll
Due to continuous typing, the muscles of the shoulders become stiff. To correct this, sit with your spine straight. Now lift both your shoulders together and move them backwards in a circular motion. Do this 10 times. After this, repeat the same process 10 times in the opposite direction. This immediately reduces the tension in the shoulders and upper back.

3. Chin tuck
Our neck often bends forward while looking at the computer screen. Chin tuck exercise corrects this. Sit straight and look ahead. Now pull your chin straight back, without bending it down, as if you are creating a ‘double chin’. Wait in this position for 5 seconds and then become normal. Do this 10 times. It strengthens the muscles at the back of the neck.

4. Lateral Neck Stretch
Take your right palm over the head and place it near the left ear. Now gently tilt the head towards the right shoulder, until a slight stretch is felt on the left side. Remain in this position for 15 seconds. Repeat the same process from the other side also. It relaxes the muscles on the side of the neck.